How to Hurdle: 7 Steps (with Pictures) - wikiHow How to Hurdle Two Parts: Before the Event During The Event Community Q&A Hurdling is usually done in different events: 60 meter hurdles, 80 meter hurdles, 100 meter hurdles, 110 meter hurdles, 300 meter hurdles, and 400 meter hurdles. Hurdlers compete at almost any track-and-field meet, from middle school events, all the way to the Olympics. Hurdling is a great sport that requires good fitness, flexibility, upper body strength, and, most of all, perseverance. Steps Stretch. If you don't stretch, you can become seriously injured. (Pulling hamstrings are common) 2 Run a few practice hurdles. Make sure you have your lead and trail legs figured out before the race starts. The lead leg is the leg that goes over the hurdle extended before your body. /a/a7/Hurdle Step 2 Version 4.360p.mp4 The lead leg is usually the leg that people use to catch themselves while falling. People can trip forward or have someone push them to find which leg makes sense for them.

Many people also switch back and forth between legs which is a possibility. 3 Count your steps. The number of steps you take will depend on long the course is, as well as on the person's height, weight, speed, the height of their jump, the length of the jump, and even their usual sprinting stride length. You might take 4-5 steps before the first hurdle on a 60m course and 6-8 on a 100m course. /5/50/Hurdle Step 3 Version 4.360p.mp4 Steps in between will be different for every person. One thing to note, however, is that if the hurdles are evenly spaced, you should have the same amount of steps in between every hurdle. You should not take three huge steps and then eight little steps... Instead maybe take 6 regular stride steps. Picture yourself going barely an inch over the jump. You might find that when you try to get as low as possible, you end up clearing the jump by plenty, while increasing your speed. Practice really does make perfect! And leaning forward opens a whole new world of speed. Part 2 During The Event 1 Start the race in a sprint .

You want to be going pretty fast before you reach the first hurdle, and you want to be able to make it to the first hurdle at the right speed to have your favored foot forward. /4/4b/Hurdle Step 4 Version 4.360p.mp4 2 Do not slow down at the first hurdle: your momentum is what will carry you over. When you are about 1 to 2 feet away from the hurdle, bring the foot that isn't on the ground (lead leg) up to your butt and then quickly extend it up over the hurdle. /c/c5/Hurdle Step 5 Version 4.360p.mp4 3 Drag the trail leg sideways over the side of the hurdle after the lead leg has passed over. The ankle and the knee are supposed to be the same distance from the ground. The straight line along the shin/calf in between the ankle and the knee must be parallel to the ground and must be parallel to the hurdle. 4 Continue the race, trying to pick up speed towards the end. Clearing the last hurdle can be difficult, but if you push yourself too much, it will be no problem, but it can hurt in the end.

/f/f4/Hurdle Step 7 Version 4.360p.mp4 Community Q&A I am afraid of jumping over hurdles, what can I do to conquer my fear? wikiHow Contributor Try jumping next to it, just to realize that you can make it over the hurdle easily. Then try stepping over it and finally take a deep breath and leap over it, no problem! Remember that hurdles are made to fall if you don't make it, keeping things safer for you and allowing you to keep running. How do I become faster and switch legs? wikiHow Contributor Becoming faster isn't something you can just become, but it might help you to go faster if right when the gun goes and you push out of your blocks, you pop up right away and keep your momentum going. After you jump a hurdle, snap your lead leg back down to the ground as soon as possible because the more time you aren't in the air, the faster you will go. As for switching legs, try taking four steps in between the hurdles then use the same approach as you would if you weren't switching legs except put your other leg first. It may seem uncomfortable at first, but once you start doing it in meets, it will give you a better time.

What is the lead leg and the trail leg? wikiHow Contributor The lead leg is the leg that you step over the hurdle with. The trail leg is the leg that drags behind you. How do I improve my hurdling speed? wikiHow Contributor Take longer strides and try not to stutter step before the hurdle. Also, consider timing yourself while running, and beating your time each session. For example, if you have a time of 35.2, try to shave off those extra 5 seconds and keep going with that. How many steps should I take between the hurdles? wikiHow Contributor This will vary, as everyone is different. Some people might take only 3 steps, while others might take 5. Try experimenting and finding what is right for you. Avoid taking stutter step as you get close to the hurdle, however. I'm good at them, but I get so scared when I perform in front of people. What should I do? wikiHow Contributor First of all, you aren't out there racing for the other people; you're racing for yourself. Even if you mess up, nobody will remember it the next day. Keep in mind that it takes time, practice and perseverance.

Don't stress -- your coaches wouldn't put you in that event if they didn't think you could do it. How do I keep myself from tripping and getting hurt when going over the bar? wikiHow Contributor Try to practice with the hurdles set to the lowest height. Once you are comfortable with that, then start adjusting the height to your corresponding event. How do I make sure that I do not fall? wikiHow Contributor Unfortunately, everyone will fall at one point or another, especially if they are just starting out. The more you practice, however, the less likely you will be to fall. Not Helpful 9 Helpful 9 Unanswered Questions How do I make sure my trail leg doesn't hit the hurdle? It slows me down every time I run especially at the end. If this question (or a similar one) is answered twice in this section, please click here to let us know. Video Tips Most likely, you will fall. Even the greats take a tumble every now and again. Don't become discouraged if you fall. It may have something to do with your hurdling form, how many steps you get in between or before hurdling, not having enough explosion out of the blocks, or not having the right technique for the trail leg.

Make sure to have your coach correct problems before they become bad habits while hurdling. Remember to "check your watch". Proper arm form is bringing the arm opposite the lead leg up in front of you like you are checking your watch. The other arm will be neutral, just normal running form. Hurdles is considered a jumping event so many people would technically say that a person leaps or jumps a hurdle. Coaches often say, however, to run the hurdles. This is mainly because once someone is successful at hurdling, they no longer need to jump to get over the hurdles. Beginners usually need a large leap in order to clear it. Do it on the grass the first couple of times in case you end up falling. When you get better you can start to run faster and even raise the height! There are different numbers of hurdles for every course. For example, girls might run run 6 hurdles in 60m at a medium height and boys on the same team would run 5 hurdles in 60m at a higher height. Have a spotter to help you during your first time. Warnings When landing from clearing a hurdle, make sure your feet are within your designated lane.

Even if no one is beside you, you will be disqualified. Make sure that you are familiar with the basics of hurdling, including what leg is your dominant/lead leg, which foot you have forward in the blocks, how many steps you are capable of getting before the first hurdle and between hurdles, and technique. When hurdling in a meet, be sure you move your arms correctly when clearing the hurdle. (arm opposite of lead leg bent across your chest, like your folding your arms with one arm, and the other arm bent behind your back in the same manner) If you do not, and you let your arms swing out haphazardly, you may hit, and possibly injure the hurdler in the lane next to you. Hurdling may cause injury, including pulled muscles, or falls. Updated: Views: 144,971 "This helps me because I am in track & field at my school, and when track season comes up I want to try out. I am 6 foot 1 inch and I did triple jump, long jump, 100 and 200."..." more - Xavier Williams "It helped me very much.

Tomorrow is our sports day and I don't know well how to play hurdle. I just checked this out and it helped me. Thank you so much and keep it up."..." more - Tenzin Zomkey "Awesome. It's really useful, you must check out many more things. I use this site to get a lot of guidelines."..." more - Rishi Narayan I tried everything in this and came in 2nd, thanks to wikiHow. - Yash Pratap Had no idea on hurdles. - Valerie Moyo Hurdles 101 Hurdles 101 Many track people don't know or understand the proper placement of hurdles. This problem is amplified when age group considerations are involved--most tracks are not marked for the odd age group spacings. I'll cover that after the basics. By the way, the USATF rulebook is missing some information and has typos in its charts that have been corrected for in the information in this article (so the math works)--in other words, this is more up to date than the rulebook. If you already know the basics, jump ahead .

Every race has a distance to the first hurdle, a space between each hurdle, and a distance to the finsh line. They are not the same. The hurdle height is also critical. Every hurdle manufactured should have 5 different heights. I've illustrated this in the pictures above, left to right (click them to make them bigger). In imperial terms (feet and inches) we american's understand, the highest hurdle is 42" and it progresses downward by 3" increments (39, 36, 33 and 30). This is just something you have to know. We hurdlers frequently refer to those notches going down in order in terms of Open or College Highs, High School Highs, Intermediate, Womens and Lows because of the basic groups that run those heights. There are ten hurdles in all common races except the high school 300 hurdles, which have eight. Masters and Youth races also have their exceptions described below. Short races (indoor distances) usually are five hurdles. By the way, the rule book also prescribes a weighting factor for hurdles, because the higher the hurdle, the easier it is to tip over.

But I must say most facilities I have seen do not have adjustable weight hurdles. The ones in the pictures do not have the weights. Even when facilities do have adjustable weight hurdles, I have only seen them used properly at the National Championships and the Olympics. I have not seen it become a factor in the acceptance of Masters or Youth hurdle records (though it probably should be since it is a violation of the specifications of the race). If you have them and wish to do a race by the book, there will be a corresponding weight mark for each height--the higher the hurdle the further from the joint or fulcrum the weight should be. Many hurdles have internal weights (you can feel them slide around inside). If you have them, make sure they are at the far end for the high hurdle race (lift the front and hear them slide to the back) and to the front for lower hurdles (tip forward). Basic markings: For some reason, even though the rule book does provide for a specific color code (though it is only a recommendation not a hard rule, so), the people who install tracks continue to ignore it. So you won't find any standard color or shape to the markings.

Instead, here is what you will find (with some clue in deciphering the weird way some facilities may have oriented the hurdles). Once you know the color (or shape) you know where to put the hurdles for that race. From a common finish line (at most facilities) walking backward down the track you will find hurdle marks in this order--if all major marks exist. 10 meters before the finish line, at the beginning of the 4x400 exchange zone is the 8th hurdle of the HS 300 hurdles (it should be red), half a meter further is the 10th womens 100 hurdle (it should be yellow). Here's where it can get goofy. The next mark should be the tenth men's 110 hurdle (it should be blue), but if this track runs reverse races (to take advantage of wind--you'll know if they have done this by the number of hurdle markings and frequently they will use triangles to point the direction) you will find the first reverse women's hurdle, then the first reverse men's hurdle before you get to the last normal men's hurdle.

The final color you will be looking for is the 10th 400 hurdle (it should be green). It will be between the 5th and 6th women's hurdle mark (very close to the 6th men's hurdle). If the track does not have a common finish, you will need to figure out the color from the proper start and finish line for each race. If you don't know if this situation exists, start by checking the 110 start line, which will be at or almost at the beginning of the final 4x100 exchange zone (the zone is usually on the turn while the hurdles will be on the straightaway--the distance from the finish line should be identical). If it is not there, you have to find the two straightaway start lines (which usually will be 10 meters apart) and the finish line. I have seen some places where every race is a different set of lines (usually to accomodate limited available space). The fortunate thing is, when a track gets this weird, there usually is a painted sign to explain it. I cover all the details on track markings in another article.

While you are at the beginning of the last relay zone, you will find a hurdle marker at exactly that same spot--that is the 8th 400 hurdle mark, so the color will confirm the color (which should be green) of those marks. Men's 110HH (High Hurdles) This event is a legacy from imperial days. The spacing specification is the metric translation of 15 yards to the first hurdle, ten yards between and what was the imperial version of 15 yards to the finish. BTW, that means you could practice or even race on grass on a football field, starting on the end zone line, hurdles on every odd 5 yard line (5, 15, 25 etc.) and finish on the other end zone line. But 110m is about a foot longer than 120 yards, so the end distance is slightly longer than 15 yards and that foot causes some extra adjustments. Many meets try to run the hurdles with the wind, which means you might run either way down the straightaway. Since 15/10/15 is symetrical, you could run the imperial race in either direction.

Because of the extra foot on the end, you can't use the same marks metric going either direction (which means meets that want to run a shuttle hurdles on a metric course should have all the hurdles separated by about that same foot or offset their start lines by that foot). That would explain why you find some places have almost identical marks but arrows or triangles to indicate which direction they are referring to. Generally the 110's will start at the beginning of the final relay zone, a straightaway start line 10 meters farther from finish line than the 100 meter start line. If you have the bidirectional markings, the first mark you reach will be the first hurdle, the one a foot further away is the last hurdle coming the other direction. So using the same color mark is obvious. Open competitors up to age 30 run 42" hurdles (thats all the way to the top), High School and age 30 up to 50 run 39" (that's one click from the top). Some leagues let young competitors run lower hurdles, that is a local decision not in the rule book.

Some elite 30+ runners continue the legacy of running the higher hurdles, and that is a variation most meet managers will allow (except in championship meets where specifications are defined in the rule book). Sometimes a shorter distance is run, particularly indoors. These also run fewer hurdles, usually five. Whatever the distance, the odd measurement is always made from the last hurdle to the finish line. So a 60 yard, 55 meter, 60 meter or 70 yard hurdles will be the pattern of first five hurdles and then whatever the distance is from there to the finish. That means it is easier to invent the marking from the start line to an odd finish line in the middle of the straightaway, rather than from the middle of the straightaway to the common finish line. Since the men's race is a hybrid from an imperial race, you will have to mark every hurdle position to get a metric race end at the common finish. I can't recall ever seeing a metric track that has such markings. Hurdle # Women's 100 Hurdles This and all other races have originated in metric distances, so there are no odd distances to be compensated for. But this race is not symetrical.

It goes 13 meters to the first hurdle, 8.5 meters between and finishes with a 10.5 meter run in to the finish. The 100 meter start line is in the middle of the final 4x100 exchange zone. In order to run backwards, a few places have simply created an extra set of start and finish lines (and use the same hurdle marks). Use the start line farthest from the first hurdle, thus the finish line is the closest of the two lines to the last hurdle. On most tracks, with one direction finishes, you will only find two sets of short hurdle marks, the women's is the one with less distance in between marks. For women's 60m hurdles, again use the start of the race and the first five hurdles. Thus the the finish line would be the 10th 400 hurdle marker. Hurdle # 100 Long Hurdles The spacing on either the 300 or 400 hurdles is the same. 45m from start line to the first hurdle, 35m between. But the start lines are in different places on the track, so there are two sets of markings.

The only marking in the first 100m (the turn) is the one for 400H. If you are on the other end of the track, that is also the one that lines up with the beginning of the final 4x100 relay zone (usually still in the turn). The 300 hurdles marking is the one that lines up with the beginning of the 4x400 zone near the finish line, and will be the one 5 meters farther to the finish line in every pair of long hurdle marks all the way around the track. The 400H marks should be green and the 300H marks should be red, but don't depend on that as so many painters deviated from the color code. The 400h finishes with 40m to the finish, By the way, if you are running a 400H, you should know the difference between a 400 meter (metric) track and a 440 yard (imperial) track, which is about 7 feet longer. I have never seen an imperial track that does not have metric markings (though it is possible), so that is usually the clue.

If the start line in lane 1 is not on the common finish, you are dealing with a track that is not 400m (though there are a couple of tracks that are also not imperial, just an improper measurement on construction). If you are on an old imperial track, there might be double markings for staggered start and hurdle marks. The imperial marks are the same seven feet before the metric marks. Men and Women up to age 49, Intermediate Boys, Intermediate Girls, Young Men and Young Women all do the normal international 400m races, males at 36", females at 30" Men 50-59 lower the hurdles one notch to 33" The Masters 300H races for both men and women run a different distance to the first hurdle 50m, so the hurdles are in the same place as the 400H race. They continue with 35m spacing and finish with 40m to the finish. High Schools (as mentioned above) run 300m in most states, boys at 36", girls at 30" except when local rules cause a change.

Steeplechase Steeplechase actually seems easy compared to the various hurdle heights and markings. Steeplechase is much less precise, meaning the distance runners do not count their steps and plan their distance between barriers. In fact, the distance between barriers could be different depending if this is an inside, slice or outside design. The only rule is the spacing between the 4 barriers and water jump should be evenly spaced around the odd sized lap, that the water jump is the next to last barrier and that the last barrier should be 68m before the finish line (which kind of puts the others in their relative position). Most tracks that have steeplechase already have that worked out, but there are a couple of exceptions to look out for. If the water jump is on the same end of the track as the finish line, the steeplechase will finish at the opposite finish line from the common finish line (examples: Mt. SAC, USC, LBCC, Mira Costa College and CSLA).

And if the water jump is a slice, meaning a short runway across just half the inside of a turn (examples, Stanford, West Valley College, College of the Canyons, CMS and SJCC), the finish line could be about 20 meters down the straightaway from the common finish line. There are only two barrier heights to be aware of. Youth, Women and Men over 60 run 30" and Men from High School up to age 59 run 36" barriers. Masters and Youth run 2000 meters. If they are adjustable, it is usually with a bolt or pin arrangement--the fancier models use a knob to tighten. Some have combinations of locking rings (you lift up on the ring then after it is in the new location putting the ring back down locks it in place). There is a calibration line on this variety--this one (currently at 30") is even marked for 27" which is only used for international Masters 70+ This one (currently at 30") needs to remove both bolts which act as pins. Both helpers need to lift to the next hole before pins are replaced.

To move the barriers, it is suggested you use two people, so you don't drag these heavy barriers on the easily damaged all weather surface of the track. To adjust the barriers, you should have three people--one to hold each end and the third to do the adjustment. If most of these adjustable barriers are not balanced (meaning if one end slides lower than the other) as they are adjusted, they are so closely aligned to the support frame that it will get stuck. Do not try to do this by yourself--you could damage the barrier. On a 3000, the barriers before the common finish line (meaning the water jump and the one on the straightaway after it) are not used on the first lap. That first partial lap is run on the regular track. That means the first barrier is the the one just after the finish line after you have seven laps to go. The barrier on the straightaway needs to be put in place AFTER the race has started. Depending on if the water jump is inside (or outside) the curb (or cones) separating (or directing) the athletes from (or to) the water jump also should be removed (or placed) after the athletes pass that point.

Doing the math, that means 28 barriers and 7 water jumps in a 7 and a half lap race. Obviously moving barriers and removing curbs during the race requires the staff to do so. The difference in a 2000 is it is a 5 lap race. And it is missing the first two barriers, which are the two between the start line and the water jump. Again doing the math, that is 18 barriers and 5 water jumps. Most tracks are not marked for the 2000 start. To measure the 2000 start where it does not exist, you measure the distance from the (leading edge of the) 200 meter start line in lane one to the existing 3000 steeplechase start. For the metrically challenged, I really suggest you do this metric or it will fry your brain. Of course you need to take note of the direction FROM the 200 start, if the track has an inside water jump you will be walking back into the straightaway. If it is an outside water jump you will be walking forward into the turn.

The easiest way for me to calculate is to divide by 7 then multiply by 5, but if you have a calculator with you, multiply by . 7143. Then measure out that distance from the common start/finish line in the same fashion and direction as you took the original measurement. Old Hurdle Races There used to be other hurdle races and occasionally new hurdle races are invented. The most common of those defunct races is the 220y and 180y low hurdles. Being invented in the imperial days, these followed imperial measurements. The hurdles were 30" 20yards to the first hurdle and 20 yards in between. California High Schools ran the 180 low hurdles until 1974 (many other states evolved about the same time), so many of us relics can still claim high school records in those events (since nobody is running them anymore). The old 220y (and its metric equivalent) are two of the 5 world records set by Jesse Owens that one day. Since this race was usually run on a straightaway, many old facilities still show remnants of the 220y straightaway that was needed for this race.

Because the straight 220y existed, one turn 440y and straight 220y races (without hurdles) were also contested causing separate records to be kept. It took until 1996 for Michael Johnson to finally beat the old straightaway 200 record held by Tommie Smith set in 1967. Another permutation I have seen is a metric 200 low hurdle race, which was doubling the distances of the women's 100m hurdles. This was a fun addition to some local meets that gave otherwise unrecognizable athletes a chance to chase a record. Because I was able to consistently get through this odd race without falling flat on my face, I held the "World Record" for over a year as I ran through the carnage of my faster challengers who had impaled themselves on hurdles before I ever got there. The above were the basics, here is the unique information this page offers: Age Group Hurdles Since this contains more (corrected) information than the rulebook, meet directors are urged to print these charts out and use it as a guide to place your hurdles.

Men 19-29 of course run the Men's 110HH at 42" as described above. High School, Women up to age 39, Intermediate and Young Women run the Women's 100H at 33" as described above High School, Men 30-49, Intermediate and Young Men run the Men's 110HH at 39" as described above. Men 50-59 run the women's 100 spacing at 36" For all the races below, you will need to create special locations to accomodate the hurdle placement. The chart will show the easy way to place those hurdles. Men's 60-69 and (from a different start line) Women's 40-49 Men 60-69 do 100m at 33" Men 70+ do 80m at 30" The rule book calls for men 80+ and women 60+ to do 27" internationally.

For the charts below all references are to the Women's (W)100m hurdle marks, + is toward the finish line, - is toward the start line. Women 40-49 also do 80m at 30" The placement is same as the Men's 60-69 but is missing the first two hurdles. The start line for 80m is exactly at the 6th 300H mark (high school hurdles), 1.5m before W2 (relative to a common finish line). The Women's 40-49 and Men's 70+ first hurdle is equal to the Men's H3, meaning they only do 8 hurdles.

Hurdle # Women 60+ and Men 80+ do the same spacing as above but at 27" Long Hurdles: Men and Women up to age 49 all do the normal international 400m races, males at 36", females at 30" Men 50-59 lower the hurdles one notch to 33" Men 60+ and Women 50+ do 300 hurdles at 30" but continue to use the 400 meter placement, chopping off the first three hurdles, meaning it is a 7 hurdle race that is different from the high school race. This confuses most meet directors, particularly those who concentrate on divisions other than masters. Let me repeat, the hurdles stay on the 400m locations (meaning the run up to the first hurdle is 5m longer) and they only do seven hurdles, so last high school hurdle does not exist. Again the rule book calls for men 80+ and women 60+ to do 27" internationally.

Currently, the United States has voted to take exception to that rule because our hurdle manufacturers do not provide 27" hurdles and we do not want to burden our meet organizers with having to find 27" hurdles for the rare occurrence that we have such a hurdler. Clearing a 30" hurdle meets the qualifications of clearing a 27" hurdle (though it puts the competitor at a disadvantage obviously) so any records set with 30" hurdles will qualify for international recognition.. Youth age divisions are by names rather than exact ages because they determine their ages differently, by birth year rather than date. Bantam divisions do not do hurdles. Midgets Boys and Girls both do 80m at 30", the start line is the 6th 300H mark, meaning W2 -1.5 Hurdle # 110 and 100 Meter Hurdles - Drills and Training by Jim Giroux 110 and 100 Meter Hurdles - Drills and Training By Jim Giroux These events and their indoor versions (55 or 60 meters) require athletes to negotiate barriers during a race.

Athletes who are successful in these events will have the speed of your top sprinters and often are successful at jumping events, 200 meters and 4x100 meter relay legs. This article will discuss start differences between the sprints and hurdles, takeoff and hurdle clearance, workout variations, drills and training suggestions for different weeks. Because of the short distance to the first hurdle in both the men and women's races athletes need to be in an upright posture sooner than flat sprinters. Let's begin by looking at the start and getting your athletes into the blocks. The Start In addition to the start sequences described in the long jump article some additional means will be necessary to get athletes to an upright position sooner. Most athletes will take 8 steps to the first hurdle. This will require that their trail leg be in the front of the block. Key points for coaching the start to the first hurdle include getting to an upright position by the fourth or fifth step. The athlete should continue to run through the next to last or penultimate step. In other words, complete push on the ground and allowing the recovery of the leg to the butt (like a regular stride). Keeping this leg folded as long as possible is also a good cue.

Athletes will have a tendency to lean before it is necessary. The lean seen in the hurdles is a result of the push from the trail or takeoff leg and should not be seen before the trail leg contacts the ground. Athletes should be as close to sprint mechanics as possible when hurdling. If the trail leg action on the ground is completed correctly, much of the recovery mechanics will be taken care of by stored elastic energy in the hip flexors. The recovery of this leg will be sprint like with the heel recovering very close to the butt of the athlete. Start Drills Unders Series Using either a shot put or medicine ball athletes will do the first throw with feet shoulder width apart. They will start with the implement over their head and quickly bend at the waist and lower the implement so it is between their knees. Then they will throw it forward by pushing on the ground and extending their arms. The ball flight should be somewhat parabolic. Allow them to "chase" or run after the throw as this leads to the next drill. Next have the athlete stand with their feet in a split fashion (like the starting blocks) and repeat the drill. The last sequence is to have them do the drill and run after the throw for four or five steps.

Standing Long Jump (SLJ) Series Start the athletes on the end of the edge of your long jump pit. Do a SLJ. Next drill, do the same but with feet astride, land with feet together. Repeat the astride drill landing with feet astride. Last, move away from the pit and add a run to the astride SLJ. This drill helps connect the push from the blocks with get away steps. Hurdle Clearance Often this area becomes the focus for athletes and coaches, much like in the air and landing mechanics in the jumps. The approach and first hurdle clearance set up the race. This is why half the workouts described later will address this component of the race. There are differences between the men and women's events. Because the women's hurdles are less of a "hurdling" challenge at 33", women will not need to raise their center of gravity as high to clear the hurdle. Women can get closer to the hurdle at takeoff and will land closer after clearance. Their movements in general will be less amplified. The men's event requires bigger compensatory arm movements to help counter the leg movements. The men will takeoff and land farther from the hurdle and will therefore be in the air longer.

Men will also need to maintain their takeoff position (lean) longer than women do. Upon hurdle clearance, there is a need to reaccelerate. This will occur after each clearance. So a good takeoff sets up the ensuing acceleration by leaving the athlete in position to continue. If the takeoff action was poorly executed, the athlete will need to recover from it after during landing. Watch from the rear that athletes stay in dual track as much as possible. When approaching the hurdle there is a tendency for athletes to plant their takeoff or trail leg in the center of the track. This action not only results in unwanted rotation but usually makes this step too long, resulting in deceleration as well. Watch where the takeoff or trail leg foot contacts the ground. Best case for this action is to have the toe land behind the knee (like pushing at the start). This means the athlete shortened the takeoff step and ran by it as well (little deceleration). Workout Variations Essentially hurdle workouts will mirror sprint training. You will have a day dedicated to Hurdle Acceleration consisting of repeated starts over 1-4 hurdles.

The theme of this day will be power and its application to starting, so multi throws and jumps will be part this workout. The other technique day will be Hurdle Rhythm or Endurance. This day will usually include at least 3 hurdles and depending on the design of the workout as many 6 or 8 (occasionally). The common theme between these workouts will be discounting of hurdle distances and heights. This concept may seem at odds with what you are trying to accomplish. However, keeping hurdle workouts at competition distances will turn practice into a survival situation. These poor technical practices will become what the athlete has to recall when racing. So perfect practice makes perfect. To achieve this in hurdling requires athletes to run at race pace or faster. How to Discount Hurdle Distances and Heights Hurdle Heights - Men's High School Competition Height 39" - Women's Collegiate and High School Height 33" Men - Start them at whatever they can clear with good technique. Eventually run most practices at 36" - 39". They need the hurdling challenge; the speed needs can be addressed with discounted distances. Women - Also start women at whatever height they can handle.

Run virtually all women's workouts at 30" or less. Their technique over shorter hurdles will be the same as 33". Hurdle Distances - Men: Start to 1st hurdle 13.72 meters or 45', Between 9.14 meters or 30' - Women: Start to 1st hurdle 13 meters or 42'8" Between 8.5 meters or 27'11" - Discount Ranges/Suggestions for Men - Start 12.75 meters (41'10") to 13.4 meters or 44' Between 8 meters (26') to 8.85 meters (29') - Discount Ranges/Suggestions for Women - Start 11.75 meters (38') to 12.5 meters or (41') between 6.5 meters (21'4") to 8.25 meters (27') These are suggestions only! The low ranges particularly for women will be for beginners. You will have to experiment to determine which distances are appropriate for the athletes you work with.

Next are some suggestions for distances when using 5 steps between the hurdles. The standard spacing for a competition race is appropriate but may be to close if you want the athletes to run aggressively between hurdles. - Men 5 Step Between Hurdles Suggestions - 12 meters (39') to 12.5 meters (41'5") - Women 5 Step Between Hurdles Suggestions - 11 meters (36') to 11.5 meters (37'6") Sample Hurdle Acceleration Workouts Before actually getting into the blocks to hurdle, athletes should "pop over" the hurdles. This is a jog until they get to the last 2 or 3 steps before takeoff, aggressive 2-3 steps to and over the hurdles with an aggressive lead leg touchdown, followed by a slow down before repeating this action. This should be done before Hurdle Acceleration or Hurdle Rhythm workouts. 1. 4-6x2 Hurdles - Discount distance and height. 2. Variation on 1 - Discount start and height, five steps to Hurdle 2 (H2). 3.

2x2 Hurdles, 2x3 Hurdles and 2x4 Hurdles - Discount distance and height or men, discount distance only. 4. Variation on 2 - 5 steps between H2 & H3, 3 steps between H3 & H4. 5. No Blocks - Substitute 2-4 steps and a standing start for above workouts, this will save athletes legs and let them know how fast they can approach H1, breaking down a speed barrier that may exist. Sample Hurdle Rhythm Workouts 1. Down and Back - Run 2-5 Hurdles either from blocks or a standing start discounted, have 2-5 more discounted hurdles set up in the opposite direction for the athlete to return over. These can be the same number as the first flight or different. 2. Alternate lead trail - Set up discounted hurdles with only half a hurdle in the lane. Alternate the side the hurdles are pulled to. Athlete will run in center of lane alternately clearing lead and trail. 3. 5 Step Drills - Use any combination of 5 steps and 3 steps. This gives the athlete time to run hard between the hurdles.

It is a great way to introduce hurdles to beginners. 4. Try a normal start followed by consecutive 5 step patterns then consecutive 3 steps. 5. Finish Line Drill - Have the athletes run 4-6 hurdles with a measured run off to the finish line. They should practice timing their finish line lean. Hurdle Drills There are many innovative drills that emphasize different pieces of the event. Many of these, although appearing to be very specific, are in fact either breaking a continuous action into pieces or done so slowly that there is little carryover to the actual event. These drills are fine to do as part of a hurdle circuit to condition or warm up an athlete. Below are 3 drills which focus on ground contact, can be done with or without equipment and have some variations. 1. Ross Drill (Knee Slap) Athlete jogs, holding hands at hip height. Every 3 steps forcefully takeoff (get in the air) in a hurdling action (lead/trail). Both knees should hit the hands then drop back into a jog and repeat. Keys for the drill are to actively takeoff and land. The feet should be heard contacting the ground on landing in a 1,2 pattern.

Variations include adding a lean at takeoff and adding short hurdles or barriers. 2. French Drill Athlete jogs with arms moving. Every 3 steps takeoff like Ross Drill but touch the lead foot with the trail side hand and the trail foot with the lead side hand. Use the same ground contact cues as Ross drills and the same variations. 3. Karate Kid With arms held out to side at shoulder height, athlete bounces lead leg with trail leg held in front of body bent at 90 degrees. Every 3rd bounce they actively takeoff by quickly dropping their trail leg then returning to the bouncing pattern on their lead leg and repeating. Variations include bouncing on the trail leg and doing a lead/trail action on takeoff, adding short barriers or hurdles and adding a lean at takeoff. Training Week Suggestions Olympic Hurdle Events Rules - Track and Field By Mike Rosenbaum Updated October 12, 2016. Both men and women run a 400-meter hurdle event. Men also run a 110-meter race while women run a 100-meter event. The rules for all hurdle events are the same, but the hurdles themselves are different for each event.

Hurdling Equipment All Olympic hurdle races include 10 hurdles. In the 110 meter event for men, the hurdles measure 1.067 meters high -- about 40 inches. The first hurdle is set 13.72 meters from the starting line. There are 9.14 meters between hurdles and 14.02 meters from the final hurdle to the finish line. In the women's 100, the hurdles measure .84 meters high. The first hurdle is set 13 meters from the starting line. There are 8.5 meters between hurdles and 10.5 meters from the final hurdle to the finish line. In the 400 men’s race the hurdles are .914 meters high. The first hurdle is set 45 meters from the starting line. There are 35 meters between hurdles and 40 meters from the final hurdle to the finish line. The hurdle setup in the 400 meter women’s race is the same as the men’s 400, except the hurdles are .762 meters high. continue reading below our video Understanding Baseball Hurdling Competition All hurdle events include eight runners in the final.

Depending on the number of entries, each event includes two or three preliminary rounds before the final. In 2004, the 110-meter event included one round of preliminary heats followed by quarterfinal and semifinal rounds prior to the final. The 100 and 400 both included a round of preliminary heats followed by a semifinal and then the final. The Start Runners in all hurdle events begin in starting blocks. In all events other than the 400-meter hurdles, the runners line up on a single start line. In the 400, which necessarily involves rounding one curve, the runners start positions are staggered. The rationale for this is that staggering the start allows the runners to stay in separate lanes, a clear necessity for a hurdle event. If the start wasn't staggered and there were a single un-staggered finish line, the runner in the innermost lane would have the greatest distance advantage, and runners on the outer lines would be disadvantaged, with the runner on the outmost line having the greatest distance to travel -- in effect, creating an event where each runner would need to complete a distance different from all others.

The starter announces, “On your marks,” and then, “Set.” At the “set” command runners must have both hands and at least one knee touching the ground and both feet in the starting blocks. Their hands must be behind the start line. The race begins with the opening gun. Prior to the 2016 Olympics, runners were permitted one false start and were disqualified only after a second false start. In 2016, a much-criticized rule change, which has been called "the cruelest rule in all of sports," calls for sprinters and hurdlers to be disqualified with the first false start. The Hurdle Race The 100- and 110-meter races are run on straightaways. Runners must remain in their lanes during all hurdle races. As in all races, the event ends when a runner’s torso (not the head, arm or leg) crosses the finish line . Runners are not disqualified for knocking a hurdle over, unless it’s done intentionally.

Hurdlers can be disqualified for failing to jump a hurdle or trailing a foot or leg below the horizontal plane of the top of any hurdle while clearing the hurdle .﻿ Basic Hurdle Technique and Training -muscle imbalance- work some areas and not others ï¿½Relaxed is Fastï¿½ -Active Foot; heel up, toe up, knee up -Foot Strike; must be under hip -Knee Action; ï¿½punchï¿½ the knee down the track -Arm Position; rotate arm past hip pocket & up chest / faster arm makes faster cadence -Head Position; natural, relaxed jaw- should be able to put finger between teeth Additional Information The hurdles are one of the more difficult events in track and field. They combine sprinting, both short and intermediate, and jumping. Teaching and training for the hurdles are also taught in these two phases. Conditioning, speed and agility drills are necessary components for the ï¿½runningï¿½ aspects of the hurdles. For now, we will concentrate on the ï¿½jumpingï¿½ aspect of the event ï¿½ the hurdle!

Navigating the hurdle can be broken down into three main phases ï¿½ the ï¿½three Tï¿½sï¿½; 1) Takeoff 2) Transition 3) Touchdown. The Take Off ï¿½ Attacking the Hurdle The takeoff is moving from the running phase to the jumping phase of the race. The takeoff will set up the next two steps in this process. The drive and lift gained here will allow your momentum to carry you over the hurdle and return to running. The first concept you must have is how to ï¿½mentallyï¿½ approach the hurdle. In many cases hurdles first run into trouble when they slow down, or stutter step while approaching the hurdle. The hurdle is an inanimate object; it just ï¿½sitsï¿½ there ï¿½ yet many who run the hurdles fear it. It is not going to move, or jump up in front of you. Mentally the hurdle must ï¿½attackï¿½! There can be no hesitation, no slowing, take no prisoners! Good hurdles respect the hurdle, but do not fear it. Does this sound a bit corny?

Yes, butï¿½it is also true. The basic parts of the takeoff are speed and drive. The hurdler must maintain their speed as they approach the hurdle, or even attempt to accelerate. Any loss of speed will add extra time after the hurdle, as the runner must reaccelerate. The hurdler should be in good running form, leaning slightly forward, power in their legs. The drive involves both lower and upper body movement. Notice first the upper body of both sprinters in the pictures at the beginning of this section. Their arms help power them into the takeoff, driving and reaching upwards. Both hurdlers lift with their left arms, as their right legs are their lead leg (the leg that goes first). The lead leg reaches and drives the hurdler up into the hurdle, creating the force necessary to cross over. (Thatï¿½s why bounding drills are so important). Transition ï¿½ Over the Hurdle Once you have attacked the hurdle, you must transfer yourself to the other side. This process mainly involves your trail leg (the leg behind you).

The faster this leg can come over the hurdle and ï¿½hit the ground runningï¿½, the faster your total transition time over the hurdle is. There are several things to notice. First, the drive leg, or lead leg, has now extended. This leg is important because it will be the leading force in moving from the jumping to the running phase (see touchdown phase). The trail leg is also raised to clear the hurdle. Being ï¿½flatï¿½ over the hurdle is not always the best thing to be. Some hurdles will work to be flat, and will ï¿½stall outï¿½ over the hurdle. They actually ï¿½hangï¿½ there too long, slowing down the rest of their race. The lead leg needs to get up so that it clears the hurdle (you of course never want contact with the hurdle), and the body follows. The lead leg on good hurdlers will immediately after clearing the hurdle, begin to fall to the ground. The trail leg is the downfall of many aspiring hurdlers. While it is important, having a slow trail leg is not the end of the world for a hurdler.

As your body clears the hurdle, your trail leg must ï¿½whipï¿½ over the top, and return to the ground in running form. During this phase, the key is to actually convince your body of the need to accelerate ï¿½ to complete the transition in a ï¿½fasterï¿½ rhythm than the running rhythm. Touchdown ï¿½ Back to Running The final phase of the hurdle is to return to the running stride. The faster this can be accomplished, the faster the time between hurdles will be. Remember, if you slow down in any of the three phases over the hurdle, then you must waste time to reaccelerate. The term ï¿½touchdownï¿½ refers to when the lead leg has come over the hurdle, and touches down on the ground again. This signifies the end of the jumping phase and the return to running. As the season progresses, many coaches will work with ï¿½touchdown timesï¿½ ï¿½ charts that will help them determine what a hurdlers splits will be between hurdles to run a certain time for their race.

The lead legs, and more importantly, the lead foot, act as a shock absorber for the entire body. If you land ï¿½extendedï¿½, which means your foot is out in front of you and your body is way behind, you have a good chance of sliding, or spraining an ankle. On the other hand, if your foot comes down too soon, and your body gets ahead of you, you are likely to stumble and fall. The proper touchdown is with the foot in an upright position, your body slightly behind, but almost on top of your foot. You do want to return your foot to the ground as fast as possible after clearing the hurdle. The faster you are on the ground again, the faster you can start running again. Hurdlers are taught to ï¿½pawï¿½, like a horse would paw the ground. For the hurdler, to ï¿½pawï¿½ means to bring the foot back at an angle towards the body. By doing this, the foot is ï¿½locked and loadedï¿½, and ready to run as soon as it hits the ground. Once touchdown has been achieved, the focus returns to the trail leg.

Speed, snap and quickness are bonuses to returning to the run phase. The faster you can take the first two steps after the hurdle, the lead leg mention already, and now the trail leg, the faster you return to a full sprint mode. In basic drills, hurdlers will work to increase the speed and snap of the trail leg. Getting Ready Of course you understand, you donï¿½t just decide to run hurdles one day, and magically have the ability to do so. There are some gifted athletes who can run the race with little practice and get fairly good time, but to reach your potential in the hurdles requires a lot of work. 1. To begin with, conditioning is VERY important in hurdles. Interrupting the running stride to jump a stationary object is taxing. Getting stronger through weightlifting is also a benefit. It takes ï¿½powerï¿½ to drive through the hurdle. In addition, to get better, you need to practice running the hurdles, which requires a lot of stamina and endurance. You have to be in good physical condition! 2. Flexibility is a big key. Hurdlers need to do a number of extra stretches in addition to the normal stretching routine used by sprinters.

More emphasis is placed on the quads, groin and hamstring muscles to prepare for the hurdles. Being flexible will allow a faster transition over the hurdle, increase your endurance and stamina to keep working on the hurdles, and prevent injuries. 3. Agility drills are very important. Working on form running, foot speed drills, bounding, and other ï¿½footworkï¿½ drills are needed preparation for learning and improving the skills needed for hurdling. 4. Attitude! Hurdlers have to be hurdlers because they ï¿½wantï¿½ to be hurdlers! You have to have a ï¿½let it all hang outï¿½, gutsy, Iï¿½m going to blow these things away attitude. Mental preparation before the season, in preseason and during the season is just as important as during race day. You have to make a commitment to work hard, and do all the things you are asked to do to become a better hurdler. Terms to know; Takeoff Transition Touchdown Lead Leg Trail Leg Paw Drive Running Mode Jumping Mode Running Mode 1. Skips ï¿½ again, emphasis on reaching with arms and legs for height. 2.

Skip Out ï¿½ Skip drill, but emphasis on driving leg to the outside. 3. Bounding for Height ï¿½ Emphasis on reaching with arms and legs for height, working on the drive aspect of the takeoff. 4. Bounding for Distance ï¿½ Emphasis on reaching out. Hurdlers should try to reach with lead leg as they would on the takeoff. 5. Paw Skips ï¿½ leg extended, thigh flat, paw with foot. 6. Alternating Fast Leg ï¿½ slower running motion, alternate between legs and give step a sudden burst 7. Backward running ï¿½ leaning forward ï¿½ very important to stretch out hamstring. These drills will be done every day with the other speed and agility drills. For hurdlers, they should expend a more concentrated effort on these drills. We also do a lot of work with; Lunges ï¿½ starting slow ï¿½ 50M lunges (2X). Concentrate on upper body as well. Abdominal Work ï¿½ very important muscle for hurdling. Hip Flexor Work ï¿½ usually over hurdles, walking drills to increase flexibility.

ALWAYS REMEMBER To Warm Up properly ï¿½ jogging, stretching and agility warm ups are ALL necessary to prepare for a hurdle workout. To Cool Down properly ï¿½ after the workout jogging will help tired and strained muscles relax, and stretch immediately after and 2-4 hours after the workout will help your body bounce back for the next days workout. Set goals for what you want to accomplish and work to achieve them. To HAVE FUN! If youï¿½re not, no matter how hard the workout is, you need to reevaluate your goals and objectives! ï¿½Getting Hurdle Warmï¿½ After completing the "regular" routine stretching and warm ups, hurdlers go through an additional routine to prepare for their event.

Preliminary Hurdle Stretches Leg Swings ï¿½ either using the hurdle or the wall / fence, etcï¿½ Side to Side ï¿½ face wall, swing leg side to side with hip and trunk rotation Front to Back ï¿½ parallel with wall, swing leg forwards and backwards, as high as possible both directions, 10-15 times Hurdle Hamstring ï¿½ one leg up on hurdle at 90 degree angle to ground, stretch Hurdle Groin ï¿½ with one leg up, reach to toes on leg on ground, stretch groin Hurdle Stretch; Regular hurdle stretch with trail leg out Also stretch trunk rotation Running in place, reach rotation (three step form) Standing Hamstring ï¿½ with one leg up, stretch forward, stretch hamstring, quads, gluteus ï¿½ push forward ï¿½ also emphasis for drive of lead leg when hurdling Hurdle Warm Up Drills Trail Snaps ï¿½ walk to hurdle, snap and paw trail (both legs 10-15 times) Jogging Snaps ï¿½ same drill with small step slow jog to hurdle (10-15

 times) Walking Four ï¿½ four hurdles, close together, step, snap and paw (5-8 times) Quick Four ï¿½ four hurdles, slightly more spacing, 3 mini-steps in-between (4-8 times) Jogging Four ï¿½ four hurdles, slightly more distance between, jogging in between hurdles, hitting them quick and fast (3-8 times) Take Offs ï¿½ jogging up to hurdle and jumping the hurdle in form ï¿½ full approach (4-10 times) Single Hurdles ï¿½ full speed approach and run through one hurdle (2-4 times) Alright!

Now youï¿½re ready to hurdle!!!!! Sprint Hurdles Sprint Hurdles Hurdling is, because of its technical and energy demands, an exciting and challenging event. The technical component of hurdling is clearly much greater than in sprinting, yet the concept of the hurdles race must be one of a sprint, with adjustment for each hurdle. The stride pattern for sprint hurdling is a 7 to 8 stride pattern to the first hurdle followed by a 3 stride pattern between the hurdles. Appropriate drills can be used to help develop the athlete's hurdling technique. Sprint Hurdling Technique The Start and Approach In sprint hurdling the first hurdle is only some seven or eight strides away so the athlete must come upright at the 3rd or 4th stride, much earlier than the sprinter. To enable this to happen the block spacings will have to be slightly altered. When using an eight stride approach the take-off foot is placed in the front block. Hurdle Clearance The athlete must attack the hurdle and aim to clear it, by approx. 17 to 18 cm, as quickly and efficiently as possible, raising their centre of gravity only a little more than in a normal sprint action.

Leg Action The last stride of the approach to the first hurdle is shortened in order to allow the take-off leg to move rapidly under the hips. This ensures that a fast effective drive can be made across the hurdle. [1]. The take off distance is 1.98 metres to 2.29 metres (6½ to 7½ feet) from the hurdle. The body's centre of gravity is ahead of the foot on take off [1] Action of the leading leg: The knee must be picked up fast [1] The knee is driven at the hurdle [1] & [2] The lower part of the leg is left low and extends once the knee reaches the height of the barrier [1] & [2] The knee must be picked up in line with the vertical centre line of the body. There should be no tendency for the knee to be pulled across the body or for the lower leg to go out and round. The foot of the lead leg reaches its highest point some 15 to 30 centimetres (6 to 8 inches) in front of the hurdle rail.

As the heel of the lead leg passes the barrier it must be pulled down and back to land under the body [3] & [4] There is no necessity for the lead leg to be straight over the top of the hurdle [3]. The leg straightens as it descends towards the ground [4] The foot of the lead leg grounds at 114 to 137 centimetres (3¾ to 4½ feet) beyond the hurdle. Action of the trailing leg: The trailing leg drives the body at the hurdle as the lead leg rises [1] The recovery of the trail leg must begin from well behind the body if the drive is to be completed The athlete should feel the trailing knee sweeping wide and flat over the hurdle [4]. As the leg crosses the hurdle, the foot must be cocked at the ankle so that the foot does not hit the barrier [4] After crossing the barrier, the knee continues to rise and comes round in front of the body [5] Many young athletes have a tendency to drop the trail leg off to the side after it has crossed the barrier. This has the effect of making the first stride short and pulling the athlete off balance.

The trail leg must be pulled through high and fast so that the first stride is fast [5] & [6]. Arm Action As in sprinting, the arms act to balance the body and counter the rotations produced by the legs. The arm opposite to the lead leg actually leads the action into the hurdle and pushes/dives forwards as the lead leg rises [1]. The other arm should be taken back in a normal sprinting action. As the trail leg comes round the leading arm swings back and wide to counter the rotation of the trail leg [4]. Running Between Hurdles Three strides are used to cover the ground between the hurdles. To achieve this, the athlete has to modify his sprinting technique to make it fit the gap. A fast leg cadence and a shorter stride length is needed. The athlete may have to use a lower knee lift than in normal sprinting with an emphasis on leg speed. The correct range of movement and speed can be achieved by training over hurdles that are slightly closer together than normal. Key Hurdling Points The athlete is leaning towards the hurdle and driving the right knee at the hurdle. The leading arm is driven forward and up (ideally to forehead height).

The athlete is leaning towards the hurdle and has now lifted the leading (right) foot to clear the hurdle. The leading (right) foot is now being pushed down to the track. The knee and foot of the trailing (left) leg are pointing out to the side (towards the camera) in order to clear the hurdle. The left knee is driven forward and up once the foot has cleared the hurdle and the toes of the left foot are dorsiflexed. The right leg is straight with the ball of the foot contacting with the track underneath the hip, the left arm is driven back, and the athlete is still leaning forward. The left knee is quickly pulled high into the stride away from the hurdle. The right leg remains straight, the hips stay high and the heel of the right foot does not touch the track allowing the athlete to sprint away from the hurdle. The ratio of the distances from the hurdle for the take off point and landing point is approx. 3:1. e.g. the athlete takes off 3 metres from the hurdle and lands 1 metre past the hurdle. Have a look at the Sprint Hurdles Photo Sequence of a young Colin Jackson and see if you can see the same key points.

Safety Hurdling is dangerous on wet grass or any other slippery surface. It is also dangerous for children to run over hurdles in the opposite way to the correct running direction (i.e. with the feet of the hurdles on the far side). It is important to help the athletes in the learning situation, by using adapted equipment, lowering the hurdles and altering the distance between hurdles. Hurdles Touchdown Times The following facility will provide you with some checkpoint hurdle touchdown times that can be used when aiming for a particular time goal for 100m Hurdles for women, 110m Hurdles for men and 400m Hurdles for men and women. The calculations are based on the touch down down times of the top hurdlers at Olympic games . For a given finishing time the % of that time for each hurdle has been calculated and then averaged for a number of top hurdlers. Enter the target time, select the event, select gender and then click on the "Calculate" button. Target time

Question: How many hurdles must a runner jump over in the 110m men's hurdles race?
Answer: 10